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Workout of the Day: Monday, 6.29.15.

CFCC Open House We will be hosting a CrossFit Open House on Saturday, July 18th, from 10-1130am and we would love YOU to be there! Come learn more about CrossFit, get in a GREAT workout, take a gym tour and get to partake in a little Q&A time with some of the Coaches at CFCC! […]

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Workout of the Day: Friday, 6.19.15.

Corporate Wellness “Strength anywhere is strength everywhere.” – Erin Farmer, CFCC founder. As we continue to refine our craft and expand our abilities to reach more individuals who want to begin their fitness journey, we are excited to formally introduce our Corporate Wellness program in 2015. We believe CrossFit is unmatched in its ability to build […]

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Workout of the Day: Friday, 5.29.15

Bring a Friend to CFCC! TOMORROW Saturday, May 30th at 12pm It is what it sounds like! Email info@crossfitcc.com to sign your friend up for this FREE class! #eatwithapurpose Sign up for the Nutrition Seminar this Saturday, May 30th on Mindbody JUST LIKE A CLASS to get the low down on the critical conundrum we all face every […]

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Workout of the Day: Monday, 5.18.15

CFCC Rowing Seminar Sunday 5/24! It’s back! CFCC is hosting a two hour rowing seminar on Sunday, May 24th from 12-2pm to provide athletes with the tools to improve their skills and technique on the erg. The seminar will be led by a very experienced former national champion rower, and involve comprehensive instruction and breakdown […]

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Workout of the Day: Friday, 5.1.15

Goodbye Meg! Today and tomorrow will be Meg’s last two days with us at CFCC before she moves to Seattle to begin a new chapter in her journey. Please wish her well in her new adventures, and we look forward to watching the expansion of Iron & Spice, as well as future visits back to the Basement […]

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Workout of the Day: Friday, 4.24.15

Schedule Changes for the LBC Classic Reminder, please make sure you look at the Mindbody schedule this weekend. Today we will be holding AM classes only. At home workouts will be provided on Saturday and Sunday in lieu of the meet being held. We are encouraging all CFCC members to come by to spectate and support many awesome […]

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Workout of the Day: Sunday, 4.19.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball feet and calves for 3 minutes, KB mash adductors 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side 3 Rounds: 15 air squats, 10 scap push ups, 5 scap pull ups CONDITIONING: In teams of 3 with one person working at a time, 1200m Relay Run w/med […]

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Workout of the Day: Friday, 4.17.15

WORKOUT OF THE DAY: MOVEMENT PREP: Spiderman/Wall Quad stretch 1 min/side, Banded lat stretch 1 min/side 3 Rounds: 10 goblet squats, 10 glute bridges, 10 hollow rocks STRENGTH: A. Squat Clean @ 75% 1RM Clean x 2 reps x 2 sets, 80% x 1 rep x 2 sets B. Back Squat @ 65% x 5 […]

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Workout of the Day: Saturday, 4.11.15

COMPETITOR TEAM PRACTICE: Part 1 Every 90 seconds for 12 minutes (8 attempts) Clean + Hang Clean + FS Men start at 185# or 65% of max clean, Females start at 115# or 65% of max clean. Weight must increase every attempt. If you fail you must go down in weight on the next rep […]

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Workout of the Day: Wednesday, 4.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball/mash calves and bottom of feet 4 minutes 2 Rounds: 30ft bear crawl, 30ft crab walk, 10 goblet squats, 5 lateral goblet lunges/side, 5 scap pull ups STRENGTH: A1. Back Rack Reverse Lunge x 5/leg x 3 sets, Rest 30 seconds A2. KB Single Leg DL x 5/leg x […]